20 min Ashtanga Yoga | Daily Routine for Balance & Full body Stretch

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Welcome to your Ashtanga Yoga Balance & Seated Postures class! This practice combines traditional standing balances with grounding seated poses to help you develop both physical stability and mental focus.

We begin with three rounds of Surya Namaskar A to warm up the body, then move into challenging balance poses including Utthita Hasta Padangusthasana (Extended Hand-to-Big-Toe Pose) and Ardha Baddha Padmottanasana (Half Bound Lotus Forward Fold). The standing sequence builds heat and concentration through Utkatasana (Chair Pose) and Virabhadrasana (Warrior Poses).

The seated portion includes key poses like Paschimottanasana (Seated Forward Fold), Purvottanasana (Upward Plank), Janu Sirsasana (Head-to-Knee Pose), and Marichyasana C (Sage Twist), finishing with Navasana (Boat Pose) for core strength. We close with a backbend of your choice and peaceful Padmasana (Lotus Pose) with Ujjayi breathing.

Perfect for practitioners looking to deepen their practice while cultivating mental clarity and physical stability. Let's practice together!

Timestamps:
0:00 Introduction
1:15 Surya Namaskar A (Sun Salutation A)
4:30 Utthita Hasta Padangusthasana (Extended Hand-to-Big-Toe Pose)
8:45 Ardha Baddha Padmottanasana (Half Bound Lotus Forward Fold)
12:30 Utkatasana (Chair Pose)
14:45 Virabhadrasana (Warrior Poses)
18:30 Paschimottanasana (Seated Forward Fold)
21:15 Purvottanasana (Upward Plank)
23:45 Janu Sirsasana (Head-to-Knee Pose)
27:30 Marichyasana C (Sage Twist)
31:15 Navasana (Boat Pose)
32:45 Back Bends
34:30 Final Padmasana & Closing

Bio:
Sushi Yogi (RYT 500HR AYI 200HR), has been studying Yoga for 10 years in India and teaching students globally for 7. She has trained directly under Sharath Jois, the foremost authority on the ancient style of Ashtanga Yoga. Sushi seeks to help those who struggle with stillness achieve mind and body control through consistent study and practice of Yoga.

DISCLAIMER: Please consult with your physician regarding the suitability of any recommendations made on this channel. Before beginning any form of exercise programme ensure that you are following all safety instructions specific to your own well being. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself and release Sushi Yogi from any liability.